Sugar free? Fat Free? No Way!

Some of you may be saying "yuk" or "boring" when you read Fat free and Sugar free recipes - however, there are some with medical or non-medical reasons that require them to cut sugar and lower their fat intake.

Say "YES" and try these recipes!

To kick off a series of Fat Free, Sugar Free, Low Carb recipes, I present to you:


Baked Kale Chips = 50 calories per cup
1 bunch (about 6 ounces) kale
1 tablespoon olive oil or coconut oil
Sea salt, to taste


Preheat oven to 300°F. Rinse and dry the kale, then remove the stems and tough center ribs. Cut into large pieces, toss with olive oil in a bowl then sprinkle with salt. Arrange leaves in a single layer on a large baking sheet (I needed two because mine are tiny; I also lined mine with parchment for easy clean-up but there’s no reason that you must). Bake for 20 minutes, or until crisp. Place baking sheet on a rack to cool.

I sprinkle this on my sons rice (sort of like seaweed) on salads or accompanied with eggs. Of course you could simply chow down on these alone. 1 cup is less than 50 calories so there is little guilt associated with these. Enjoy!





Quinoa Egg Stuffed Pepper
Makes 1 serving = 260 calories

• 1/2 cup quinoa
• 1/2 cups water or chicken broth
• 1 large green peppers
• 1/4 can chicken or vegetable broth
• Pam spray
• 1 medium sweet onion, diced
• green pepper tops, finely chopped
• 1 oz fresh mushrooms, chopped
• 1 oz chopped asparagus 
• 1 oz chopped zucchini
• Clove of garlic, minced
• Tsp of salsa (no sugar added)
• 1/2 cup of egg whites

 

Preheat oven to 325 degrees. Get out a deep pan or casserole dish.

Bring quinoa and water to a boil in medium saucepan, turn down to low, put the lid on and let simmer for 8 to 10 minutes; then lightly fluff with a fork. The quinoa should be a bit under-cooked, it will finish cooking in the peppers.

Meanwhile, clean peppers, cutting off tops and chopping tops into fine pieces. Arrange the green peppers in deep casserole dish and pour the vegetable broth into the bottom of the casserole. Cover and put in oven to steam peppers slightly before filling, about 5-10 minutes. Do this while preparing the filling.

In large skillet over medium-high heat, spray skillet with pam, saute onion, chopped green pepper tops, asparagus, zucchini and mushrooms and cook until green peppers are soft and onions are transparent. Add garlic and stir. Heat through, then add salsa and turn heat down to simmer, and let cook, uncovered, for a few minutes.

Remove from heat and fold the quinoa into the veggie mixture in skillet. Be careful not to stir too much; that will break the quinoa down.

Remove peppers from oven and stuff with the filling. Top each pepper with egg whites and return to the oven, uncovered, and bake for 20 to 30 minutes or until peppers are soft, and the egg whites have set and starting to brown.

Let peppers sit for 3 to 5 minutes before serving. Lift gently out of casserole and serve whole.






Easy Quinoa Pancakes

Ingredients: Quinoa flakes or flour, 2 eggs

Optional: Coconut oil, cinnamon, stevia or Xylitol

Cooking Directions: Mix 1/3 cup of quinoa flakes or flour with 2 organic eggs in a bowl, add 1 tsp of coconut oil. Add more quinoa flakes or flour if runny or until desired consistency is achieved. Stir until everything is completely blended then add to a pan set at medium heat. Sprinkle cinnamon, stevia or Xylitol if desired.


Dry Ingredients:

•  2 cups Quinoa Flour
• 2/3 cup Coconut Flour
• 2-3 Tbsp ground flaxseed
• 1 teaspoon Stevia or Xylitol
• 2 Tbsp baking powder
• 1 tsp sea salt

Wet Ingredients:

• 2.5 cups rice or almond milk
• 2 large eggs
• 2 Tbsp coconut oil
• 1/2 tsp vanilla

Directions:

1. In a medium bowl whisk together the dry ingredients.
2. In a separate bowl, mix together the liquid ingredients.  (A shaker cup intended for protein shakes works great).
3. Add the wet ingredients to the dry ingredients and mix well.
4. Drop batter by 1/4 cup onto a lightly oiled non-stick pan warmed over medium-high heat.
5. When bubbles form on the pancake, flip and continue cooking and 30sec - 1 minute.
6. Enjoy the deliciousness!

Indian Chicken Coconut Curry

Indian Chicken Coconut Curry

Add some pep to your chicken with a flavorful blend of aromatic spices and coconut milk.

(SERVES 4)
1 Tbsp. olive oil
1 yellow onion, chopped fine
2 Tbsp. finely chopped ginger
2 tsp. ground cumin
1 tsp. fennel seeds
1 tsp. mustard seeds
1 tsp. chili flakes
7 tsp. turmeric
3 tomatoes, diced
1/2 cup coconut milk
1 cup light sour cream
Kosher salt
1 lb. boneless, skinless chicken breasts, sliced into thin strips
1 lime
Small bunch cilantro leaves

1/ Heat olive oil in a large saucepan over medium heat. Add onion and cook until light golden brown. Add ginger, cumin, fennel, mustard, chili and turmeric. Cook spices until they begin to pop.

2/ Add tomatoes, coconut milk and sour cream, and bring to a simmer. If sauce is too thick, add a little water. Season with salt.

3/ Add chicken and cook until it's no longer pink inside, about 10 minutes.

4/ Serve over brown rice or flat bread, or alone. Garnish with lime wedges and cilantro.

Nutrition Facts (per serving): 272 calories, 28 g protein, 5 g carbs, 15 g fat, 1 g fiber, 0 g sugar, 90 mg sodium

>> Research shows that ginger enhances muscle recovery and can even promote fat loss.

Chicken Tortilla Soup

 

 A Spicy Perspective is one of my go-to places when I need menu inspiration. 

 

Recipe: Chicken Tortilla Soup

Ingredients

• 2 Tb. olive oil
• 1 small onion, chopped
• 2/3 cup fresh cilantro, chopped
• 3 cloves minced garlic
• 1 14 ½ oz. cans diced tomatoes
• 4 cups chicken broth
• ¾ Tb. cumin
• ½ Tb. chili powder
• ¼ tsp. cayenne pepper
• 1-2 bay leaves
• 2 carrots, thinly sliced
• 2 skinless chicken breasts, halved and thinly sliced
• ¾ tsp. salt
• Pepper to taste
• 1 ½ cups shredded Monterey jack or cheddar cheese
• 1-2 avocados, diced
• Bag of tortilla chips

Instructions

1. In a large stock pot, heat the oil over high.  Add onions, 1/3 cup cilantro and garlic, sauté 3 minutes.
2. Stir in tomatoes and spices, then bring to a boil.
3. Add the broth, carrots and chicken.  Return to a boil, then reduce heat to medium and cook another 10-12 minutes.
4. Stir in half the cheese and 1 cup crushed tortilla chips.
5. Ladle into bowls and top with remaining cheese, fresh cilantro, fresh avocado, and more tortilla chip pieces.

*This is a great recipe to use up leftover chicken or a rotisserie chicken.  Just add it in at the very end to warm it up!

**To make this a 4 Hour Body”slow carb diet” recipe, omit the tortilla chips and cheese. It’s still awesome!

Preparation time: 15 minute(s)
Cooking time: 20 minute(s) per batch
Number of servings (yield): 4 +